CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Psoas

B2. Adductor rock

B2. Child pose + single arm Y raise

5 arm raise/side

C. Specific

5 PVC Prone Press facing floor

5 Wide stance air squat

5 Normal stance air squat

5 Close stance air squat

5 Snatch grip bent over row

5 Slow motion Snatch


A: Metcon (No Measure)

Snatch turnover from high boxes

5 x 3@ light

Rest as needed between sets
Goal: Improve your 3rd pull

This drill will teach you to pull yourself under the bar rather than just drop underneath it. It will also force you to pull actively with your upper body because of the tall starting position.

Points of performance:

– Aim to regain contact with the floor as fast as you can when you do the turnover

– Keep an active upper body, be snappy!



B1: Metcon (Time)

For time

11-9-7-5 Squat Snatch

400m Run after each set

*Every time you break, add 200m to the next run


B2: Metcon (Weight)

Work up to a heavy 3 Reps TNG Squat Snatch

Rest as little as possible between sets
Goal: Barbell Cycling work with moderate weight

Points of performance:

Advanced athletes: @60%

Intermediate athletes: @50%


C: Metcon (No Measure)

EMOM 12minutes

1. 10-30 sec Contralateral ring plank

2. 10/10 Side lying Clam raise

3. 5-8 Rower pike pulls